30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288


September 09, 2019

CrossFit Spanish Fort – GROUP FITNESS

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Strict Press

Add 5lbs To 1RM & Recalculate 90%.

•Warm-up Sets (40% x5, 50% x5 and 60% x5)

•65% of 90% 1RM x 5 reps

•75% of 90% 1RM x 5 reps

•85% of 90% 1RM x 5+ reps (As many reps as possible, MUST be more than 5)


Alt DB Z Presses (6×5 Each Arm Building)

This movement serves as not only a great shoulder/pressing & core strength builder, but also an active mobility drill.

Class WOD

Metcon (Time)

4 Rounds

100m Farmers Carry

50 Double Unders/75 Singles

10 Shoulder To Overhead
*Farmers Carry Should Be A Challenging Weight

*Utilize DB Or Barbell On Pressing.

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